Factors such as excessive intake of processed foods, stressful lifestyles, mental health issues, and lack of exercise in modern life can all contribute to people's biological age being larger than their chronological age.
Recently, a study conducted by the University of Michigan in 2021 found that just eating a hot dog may reduce your life expectancy by 38 minutes.
However, it is encouraging to note that a large number of longevity studies have shown that there are ways to counteract this effect by slowing the rate of aging and lowering biological age.
Based on science, we've put together a list of habits that can prolong life, and surprisingly, the first one might surprise you.
1. Continuing education + 1.4 years
Education and health go hand in hand. Studies have shown that the more educated people are, the more likely they are to find a job that pays well and doesn't endanger their health, and to adopt a healthy lifestyle. Studies have shown that people in further degree education tend to live longer, with an estimated increase of about 1.4 years.
2. Cultivate intimacy, every 10 years + 1.5 years
A 2020 analytical study of New Zealand couples quantified the impact of romantic relationships on the biological aging process, while toxic relationships accelerated the aging process.
The researchers found that people in positive relationships age relatively slowly, about 5 percent faster, while those in bad or no relationships tend to age 20 percent faster.
Overall, the researchers found that for every 10 years experienced in a romantic relationship, it increased the lifespan by about 1.5 years, regardless of whether the relationship was harmonious or not during that time, compared to being single.
3. Born in the countryside + 2 years
Living in the city may result in a 2-year reduction in life expectancy. This is because tiny particles can enter the bloodstream through the lungs and can cause a stroke or heart attack.
A 2022 study by the University of Chicago found that regular exposure to air pollution reduced life expectancy by 2.2 years. In addition, the study found that men born in rural areas lived two years longer, and women lived 18 months longer.
However, researchers at the Massachusetts Institute of Technology point out that moving to a city after retirement (over 65) may extend your life expectancy by a year, possibly because of easier access to medical care.
4. Regular exercise + 4 years
Many people struggle to meet the World Health Organization's goal of 150 minutes of exercise per week, but the good news is that any type of activity can increase life. According to a 2023 Polish study, walking 4,000 steps a day is enough to "significantly" reduce deaths from any cause.
According to a review article published in the Journal of Aging Research in 2012, regular physical activity can increase life expectancy by 3.9~4.4 years.
5. Adequate sleep + 4.7 years
Sleep is essential for health. Lack of sleep (less than 7 hours per night) has been shown to affect heart health, hormones, the immune system, as well as the nervous system, and increase the risk of disease, depression and even cancer.
According to a 2023 study by Harvard Medical School, sleeping 7~9 hours per night can increase life expectancy by 4.7 years for men and 2.4 years for women.
6. Maintain a small waist circumference +3~5 years old
Obesity increases the risk of age-related diseases such as type 2 diabetes, high blood pressure, and arthritis, while the accumulation of belly fat can lead to more serious health consequences.
According to a review published in the journal Mayo Clinical Journal in 2014, the life expectancy of people over 40 years old with a male waist circumference of more than 109 cm will be reduced by 3 years, while that of women with a waist circumference of more than 94 cm will be reduced by 3~5 years.
7. Like brain games + 10 years
While brain games can't prevent diseases that cause dementia like Alzheimer's disease, doctors believe they may help build cognitive reserve that allows you to stay mentally active for longer (and ultimately live longer) to avoid developing these diseases.
According to a 2020 study by the University of Exeter and King's College London, people who regularly engage in word and number puzzles generally have sharper brain function, which is 10 years younger than their chronological age.
8. Balanced diet + 10.8 years
A good diet is essential for our health. According to a study published in Nature in 2023 by the UK Biobank, improving diets and adopting diets rich in whole grains, nuts, fruits, fish, legumes, as well as low-meat, low-sugar-sugary beverages and low-processed meats can increase life expectancy by 10.9 years for men and 10.4 years for women.
9. Adequate water intake for +15 years
Doctors know that dehydration increases the amount of salt in the blood, which accelerates the aging process and accelerates the development of chronic diseases.
In studies in mice, mild dehydration was enough to reduce life expectancy by 6 months, equivalent to 15 years in humans.
According to China's current dietary guidelines, adults are recommended to drink 1500~1700 ml of water per day. Don't wait until you're thirsty to drink water, because at this time it has already been shown that water loss accounts for 2%~4% of body weight, reaching the level of mild dehydration. It is best to consciously drink 100~200ml of water every hour.